When
planning out a healthy diet, it’s common to focus on foods geared
toward weight loss. While smart caloric intake is vital to overall
health, it’s also important to understand how food choices affect your
brain. By integrating many of the foods on this list into your diet, not
only will you see positive results in your waistline, but you’ll also
improve brain function — and potentially help fight cognitive diseases
as well.
1. Salmon
While
fish, in general, is a healthy choice, salmon is at the top of the
list. It’s a “fatty” fish, containing high amounts of omega-3 fatty
acids, which have been linked to a reduction in mental disorders such as
depression. Omega-3s have been shown to boost learning and memory as
well.
Salmon also has a naturally
high-occurring amount of vitamin D, which is often added to foods and
has been linked to lower rates of depression. Other types of fish with
high Omega-3 counts include tuna, mackerel, and herring.
2. Chicken
Chicken,
like turkey, is a delicious lean-protein choice containing the amino
acid tryptophan. Though it’s often associated with post-Thanksgiving
naps, this substance doesn’t actually knock you out as urban legends go,
but it does help your body produce serotonin — which is vital in
helping your brain manage your mood, fight depression and help maintain
strong memory.
3. Whole Grains
Many
types of food fall under this category, like beans, soy, oats and wild
rice. While your body and brain utilize carbohydrates for energy, too
often we consume simple carbs, which lead to blood sugar spikes. Foods
classified as whole grains contain complex carbohydrates, which leads to
glucose being produced more slowly, as a more even and consistent
source of energy.
Also, whole grains
help the brain absorb tryptophan, which means that when eaten in
conjunction with foods like chicken and turkey, you can further reduce
symptoms of depression and anxiety while boosting brain function.
4. Avocados
Avocados
are full of vitamin K and folate, which help protect your brain against
stroke. They also provide a boost to your memory and concentration.
Avocados serve up a high dose of lutein, too, which studies have linked to improved brain function.
5. Spinach
Spinach
and other leafy greens provide your brain with solid amounts of folic
acid, which has been shown to be a great deterrent to depression. It
also helps fight off insomnia, which is heavily linked to mental
impairments and can help reduce dementia in older adults.
6. Yogurt
Yogurt
and other products containing active cultures are excellent sources of
probiotics. Often associated with digestive health, probiotics have been
shown to play a role in reducing stress and anxiety.
Yogurt
can also provide you with potassium and magnesium, which helps oxygen
reach the brain, further improving its ability to function.
7. Nuts
Like
salmon, nuts are an excellent source of omega-3 fatty acids, helping to
fight depression. Cashews, for example, help provide oxygen to the
brain with a dose of magnesium.
Almonds
contain a compound called phenylalanine, which is shown to help the
brain produce dopamine and other neurotransmitters that boost your mood.
Phenylalanine has also been linked to a reduction in the symptoms of
Parkinson’s Disease.
8. Olive Oil
Pure,
extra virgin olive oil has been quite popular as of late as a part of
healthy Mediterranean-style diets. This type of oil contains
polyphenols, which help to remove the effects of proteins linked to
Alzheimer’s Disease. It can also help improve learning and memory.
Be
careful when shopping for olive oil, however. Many brands liberally cut
their product with vegetable or seed oils, significantly reducing its
brain health benefits. Research brands online to find brands tested to
ensure they contain pure olive oil.
9. Tomatoes
The
source of a tomato’s red hue, lycopene is classified as an all-around
beneficial phytonutrient. One of the many health boosts it provides is
in the fight against brain disease. It’s been shown to delay the onset
and progression of Alzheimer’s Disease, fighting off cell damage.
In addition, lycopene has been shown to help with memory, attention, logic and concentration.
10. Dark Chocolate
Could
this be the best news on the list? Dark chocolate is categorized as
such due to its cocoa content, which you won’t find in milk chocolate.
And the darker the better — 85% cocoa or more is the most beneficial.
Dark
chocolate contains high levels of flavonoids, a type of antioxidant. It
has been shown to boost attention and memory, enhance mood and help
fight cognitive decline in older adults. Just remember, chocolate should
still be consumed in moderation.
The next time you go shopping,
consider adding one or more of these to your grocery list. In addition
to providing general health benefits, you’ll be able to provide an
outstanding source of nourishment to your brain as well.
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Clinical
Director October has been a Registered Nurse for over 15 years. She is
board certified in Mental Health and Psychiatric Nursing. She holds a
Bachelor of Arts from the University of North Carolina at Greensboro.
She also graduated with bachelor and master degrees in Nursing from
Western Governors University.
